Tag: darkhelmet

The Jacobsen

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WARMUP: Not really

THE THANG: The Jacobsen – For William W. Jacobsen Jr., 31. Captain William Jacobsen, 31, commanded A Company 1-24 Infantry in the 25th Infantry Division (Stryker Brigade). He was the highest-ranking officer killed on December 21, 2004 when a suicide bomber attacked a mess hall, killing him and 21 others in Mosul, Iraq.

CPT Jacobsen attended Brigham Young University where he graduated in 1998 with a degree in Business. He was also enrolled in the R.O.T.C. program.

Prior to his deployment he taught a children’s Sunday School class. Before he left he expressed his commitment to providing the Iraqi people with the opportunity to live in a democratic and free country.
CPT Jacobsen lived life to the fullest. For instance, he ran two marathons, went rappelling, and took surfing lessons in Hawaii. He was an Eagle Scout and served a two-year mission for the Church to Dallas, Texas.
Jacobsen was an example to his soldiers and leaders alike. “His battalion commander said that if he knew all Mormons fought like Bill, he would convert the whole battalion.”

He was survived by his father, Bill; his mother, Vicki, his wife, Riikka, and his four children – sons Billy III, Sedric, Yonah and daughter, Avalon. The day Bill was killed was his 9th wedding anniversary.

Get a cinderblock – head to field, leave in end zone

BUY IN
– 100 yd Bear Crawl
– 100 yd Partner Carry
– 100 yd Crawl Bear
– 100 yd Partner Carry

800M run

Start in End Zone
– 5×5 – 5 reps/5 exercises
o Merkins, Flutter with Chest Press (4ct), Curls, OH Press, Bent over Row
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 10×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 15×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 20×5
– 100 yds
– 10 burpees/5 manmakers
– 100 yds
– 25×5
– 100 yds
– 10 burpees/5 manmakers
– 30×5

1 mile run

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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The Zipper at Minnow Pond

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YHC was excited to join the Pax for Minnow Pond this AM. Prior to the workout, I looked over previous backblasts because I wanted to do the Zipper but wanted to see the level of exercises associated with it. I chose 4 exercises to mix in with the running and get a full body workout.

WARMUP:
Disclaimer, Pledge of Allegiance followed by a mosey to old Hardees parking lot. (Aside – does Fort Mill need a paid parking lot?)

THE THANG:
Run the Zipper which includes Spring Street and the associated side street with 10 merkins, Mtn climbers, squat jumps and big boys at each corner.

Run back to old Hardees at 5:55. Last group of exercises

MARY: Flutters, LBCs and Hello Dollies until the 6 arrives

Mosey home.

ANNOUNCEMENTS:
Congrats to Dark Helmet as he takes the reins as Nantan of F3 Nation
Read the newsletter as we have lots of activity coming up

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Burpees, Bombjacks and Pullups….Oh My

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Warm Up
SSH (IC)
Windmill (IC)
Mosey to top of Massey Hill
Downward Dog, stretch the calves

The Thang
#1
Massey Hill
Run to bottom and top x 5
At the top:
-20 shoulder taps
-15 planks jacks
-10 good mornings
Mosey to Fort Mill Church of the Nazarene Parking Lot

#2
Nazarene Parking Lot
11’s with Burpees and Bomb Jacks
Started at 1 burpee and 10 bomb jacks and went to 7 burpees/4 bomb jacks
Mosey to Print Shop pull up bars

#3
Print Shop Pull up bars
AMRAP
5 pull ups
10 merkins
15 squats
20 LBCs
25 calve raises
We did about 15 minutes and failed some and then failed some more
Mozy back to COT

Mary: 1 minute of flutters

Announcements:
2/24 get in a car and go support our brother, Helmet
3/1 Q School
3/2 Print Shop
3/9 Spring Invergence

COT: Prayers for leadership

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Making a trip to Blockbuster

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WARMUP:
Pick up blocks
Walk to band lot
SSHs
Windmills
Sumos

THE THANG:
20yard murder bunnies
10 man makers
20 yard bear crawl
10 flying squirrels
20 yard crawl bear
10 bombjacks
Rinse and repeat until murder bunnies into endzone
Round 2
20yard murder bunnies
10 curls
20 yard bear crawl
10 leg lifts
20 yard crawl bear
10 big boys

MARY:
ANNOUNCEMENTS:
COT:

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Hero WODs

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WARMUP: Bear crawled to the starting point of The Longest Mile
THE THANG:

The Longest Mile
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Merkins
• 100 meter Run
• 10 Big Boys
• 100 meter Run

4 times

The Seven
• 7 Handstand Push-Ups
• 7 Thrusters with Cinder block
• 7 Knees-to-Nipples
• 7 Deadlifts with Cinder block
• 7 Burpees
• 7 Kettlebell Swings
• 7 Pull-Ups

Seven times

Last 10 minutes were a Hill Marry
SSH – run down the hill
Freddie Mercury – run up the hill
Lunges – run down the hill
Fire Crackers – run up the hill
Single Leg Squats – run to COT

MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Know what I mean?

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WARMUP:

– SSH x 20 (IC)
– Hamstring stretches (left, right, middle)
– Quad stretch (left and right)
– Yoga like movements

THE THANG:

– Mosey from WEP to hill at Massey . Up and down the hill 3x. Burpees at top (15-10-5) and Merkins at bottom (15-10-5).

– Mosey to Print Shop. Pull ups, 3 rounds, max. One partner does pullups, other partners does step ups.

– Mosey to Hardees Parking Lot. 4 Corners Elevator. 10 Merkins, 20 LBCs, 30 Plank Jacks, 40 Shoulder Taps. Add an exercise each corner on the way through, drop an exercise at each corner on the way back. Pivot Squat, Bear Crawl, Backwards Run from corner to corner.

– Mosey to FM Pharmacy for a quick round of exercises while gathering The Six.

– Mosey back to WEP. PAX led Mary while gathering The Six.

– 10 minutes of F3 “Cube of Exercises”. PAX took turning rolling and performing determined exercises.

– Back to COT to finish up with Airborne Hip Exercises.

MARY: Some mixed in throughout

ANNOUNCEMENTS:

Trash pickup, Coffeteria, Murder Bunnie’s playoff game

COT:

Prayers family and friends close to PAX dealing with illness. Prayers for those suffering from mental illness and addiction. Prayers for leadership.

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Tellier WOD + Some Extra

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Tellier WOD + Some

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WARMUP: Mosey around a large parking lot loop with bear crawls, crawl bears, NURs and side shuffles.
THE THANG: It was the Tellier, dedicated to Army Sgt. Zachary D. Tellier of Charlotte, NC.
The WOD:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)

10 Burpees
25 Push-Ups
50 Lunges (25ea leg)
100 Sit-Ups (Big Boys)
150 Air Squats

Upon completion of the Tellier WOD, we did a little stretching. Then, we made our way to the pull-up bars for:
3 Burpees
6 Pull-Ups
9 Merkins
Repeat 3 more times for a total of 4 rounds

Out to the road. Flutters then run down to the stop sign then NUR back.
Freddie’s & Heels to Heaven then run down and NUR back.

MARY: Instead of 6MoM, we did 10 hand-release merkins.
ANNOUNCEMENTS: Murder Bunnies tonight at the Whitewater Center 9pm.
COT: Indeed…Principled.

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Trip to the pantry

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WARMUP:
Ran up to top of parking lot and snaked back down doing the following exercises
High knees
But kickers
Side shuffle (both sides)
Karaoke (both sides)
Toy soldiers
Duck walk
Stopped at bottom for
SSH
Windmill
A few additional hamstring stretches

THE THANG:
Moved over to the pull up bars or also known as the pantry for the following:
5 pull ups
10 merkins
15 squats
20 LBCs
25 calf raises
Run to bottom of hill and back, wait on 6

Next round grab Cindy
5 man makers
10 Tricep extensions
15 curls
20 bent over rows
25 swings
Run to bottom and back, wait on 6

We repeated both sets 4 times

Deadlift or good mornings according to Dark Helmet with Cindy – 10
10 overhead press
Repeat 3 rounds
Mosey back to COT

MARY:
ANNOUNCEMENTS:
COT:

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